Being pregnant at work can add extra responsibilities and considerations to an already busy day. As the body works overtime to help the baby develop, it’s important to take notice of how to stay rested, healthy, comfortable, and safe.

Staying Comfortable

Common pregnancy issues such as fatigue, swelling, and nausea don’t take a break just because you’re at work. In order to continue working through a pregnancy, the first step is to speak with a doctor about any specific concerns or issues to be aware of. Every pregnancy is different, but most women can continue working as long as they make some modifications.

If nausea is a concern, have ginger ale, ginger candy, or ginger tea on hand. It can also be wise to avoid staying in the cafeteria or breakroom for too long, since certain smells can make nausea worse. Many doctors also suggest eating small meals every two hours to help aid in digestion. Bland snacks are best (crackers, pretzels, cereal), but listen to your body and what it can tolerate. Be aware that your comfort foods may change periodically.
If you feel tired, you consider prioritizing and cutting down on the activities that aren’t high on your list. It’s important to get adequate rest. Going to bed early and resting while you’re awake will help you get through the workday. Eating foods high in iron and protein can also help. While at work, drink plenty of water, and take frequent breaks.
To prevent swelling, practice sitting with good posture in a chair with lower back support. If you sit for most of the day, get up frequently to walk around. Some jobs require standing for long periods of time. If this is the case, make sure to have comfortable shoes with good support, and try propping one foot up at a time and alternating feet.

Avoiding Hazards

When pregnant, your body can be more susceptible to certain hazards. It’s smart to speak with your doctor as well as whoever directs health and safety at your workplace about what changes you should take to keep you and your baby safe.

Proper PPE at Work. Personal Protective Equipment (PPE) is one of the most important safety precautions while on the job. Examples include gloves, goggles, ear protection, and protective clothing. As your metabolism and body changes, it may be necessary to upgrade or change what types of PPE you are utilizing. Certain gloves only provide minimal protection from chemicals, and certain respirators may make it too hard to breathe while pregnant. If you have questions, make sure to ask.
Preventing Take Home Exposure. Some chemicals or other substances may travel home with you or a loved one and can still be dangerous. To prevent contaminating your home with substances such as pesticides, lead, or anything else from the job, practice these habits:
- Keep soiled clothes at work, separate from clean clothes that get worn home, or have a spot at home that is reserved for dirty work clothes.
- Take your shoes off outside the house.
- Wash your hands or shower before leaving work or immediately when you get home.
Decrease Chance of Injury. Pregnancy causes changes in balance and flexibility, increasing chances for falls and sprains. Use proper lifting form by bending your legs, keeping the load close to your body, and avoid twisting. Get up slowly, and pay attention to how steady you feel.
Decrease Chance of Illness. Immune systems also change during pregnancy, making you more susceptible to getting sick. Wash hands often, stay hydrated, keep a healthy diet, and avoid people and places where illness is present as much as possible.

Pregnant Rights

Workplace discrimination and harassment does happen to pregnant women, but it’s illegal thanks to the Pregnancy Discrimination Act. This act helps make sure pregnant women are guaranteed equal treatment and that a woman’s pregnancy cannot legally influence factors such as hiring, firing, pay, and benefits. In some cases, women who are pregnant and unable to work can be treated the same as any other employee with a disability. This might include assigning less demanding tasks or short-term leave. Depending on the size of the employer and how long the employee has been with the employer, a woman might qualify for the Family Medical Leave Act (FMLA). This allows for 12 weeks of leave (paid or unpaid, based on what the employee has earned). To learn more about pregnancy rights, search for “pregnancy rights” at www.eeoc.gov or www.dol.gov.

Sources:

U.S. Department of Health & Human Services.Know your pregnancy rights. Published February 22, 2021. Accessed January 24, 2023.

U.S. Equal Opportunity Employment Commission.pregnancy discrimination and pregnancy-related disability discrimination. Accessed January 24, 2023.

Mayo Clinic.Working during pregnancy: Do's and don'ts. Accessed January 24, 2023.

Centers for Disease Control and Prevention (CDC).About Reproductive Health in the Workplace.. March 22, 2024.

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